Ugh Can't Get Stronger

Training Powerlifting
41

[quote]IRoNStaLLion wrote:
but 2500 cals for a 145 lbl is alot isnt’ it??

I mean sure i ate like 3500 cals/day it might be easier to gain str but… i should still be gaining on 2500 shouldn’t I??
[/quote]

2500 calories isn’t much at all. Assuming you’re about 15% body fat (for sake of doing the math), your base metabolic rate is probably about 1700-1800. That’s just what your body is using to maintain itself. Now add on the calories expended from the exercise you’re doing - with the days you’re both sprinting and lifting weights, let’s go with about 500 calories of additional exercise. That plus an 1800 BMR is 2300 calories a day to remain exactly as you are, giving you an almost insignificant surplus of 200 calories a day to build muscle. If your body fat is lower than 15%, your base metabolic rate goes up, meaning even fewer of your 2500 calories go to building new muscle.

Nothing decreases the risk of aging - that’s inevitably fatal :wink: As for the rest… I don’t know what sort of studies you’ve been reading, but you’re giving certain things way too much importance. You’re concerned at age 19 about how your diet will affect you at age 89? It’s admirable in that you aren’t stuffing your face with cheeseburgers and cherry pie all day long, but that’s about as far as that’s worth going. Hell, you might get hit by a bus crossing the street ten years from now and never make it into your 30s, much less your 80s… Not even sure what to say here. If you think eating enough calories a week to put another 15 pounds of muscle on your body is going to be a problem come 2076, I don’t think there’s anything more I can say.

42

Why do you want to gain strength? Do you want to be a better soccer player, or are you just interested in gaining maximal strength.

43

If you think eating too much food is bad for you, look up some studies on the long term effects of inadequate nutrition. I would also caution you not to put too much value into every single study you read. First off, these starvation/lifespan studies have only been done in small mammals. Secondly, a study that came out a few years ago concluded that approximately 1/3 of biomedical studies that are released are later proved to be incorrect. Aging is a multifactorial process which is immensely complicated and poorly understood.

Intense aerobic excercise, such as soccer, basketball, squash, cross-country skiing, etc. burns somewhere in the neighborhood of 900-1200 calories per hour. Most people have a basal metabolic rate (amount of cals burned if you are completely inactive) of at least 1500-1700 calories. The reason you are not making gains here is relatively clear to me (and most of the other posters here). Your body is not consistently in a state of caloric excess. Bump your caloric intake up 1500 cals a day just for a month and see what happens. I’m pretty sure this will not take years off of your life.

44

[quote]IRoNStaLLion wrote:
but 2500 cals for a 145 lbl is alot isnt’ it??
[/quote]

I eat 10,000 calories a day when I diet. Yes, when I diet. And no I’m not on steroids, but thanks for asking. First of all, how much junk food do you eat? It would be better for your long term health to get 4000 calories a day and eat no junk food than to eat 2500 and eat like Dave Tate. Probably not problem since you seem well read and hardcore on nutrition, but rember the wise words of Louie Simmons, “the only thing you need to know about nutrition is that cholesterol turns into testosterone.” Also, eating more for a short time (a year or so) shouldn’t do anything really bad to you, even if that bullshit about life extention on starvation diets is true. Try a cycle of eating.

Secondly, you don’t need to be big, but it most assuredly helps. A friend of mine weighs 110 lb. soaking wet and benches 225 for reps on a bad day, but I weigh 230 and squat over 650, bench 400, and deadlift 700, Mike Miller weighs over 400 pounds and squats 1200. If you’re so concerned with “staying healthy” by eating miniscule ammounts, don’t try to be a beast, cause it won’t happen. Lift right and you’ll see gains, but unless you’re a freak they won’t be hardcore ones.

The solution to your problem is to lift fuckin’ heavy. 5x5 is good, but I’ve seen people say they lift 5x5 and do two sets of warmups, two sets of their 10 rep max, and one set of three reps at their 5 rep max. Use your 5 rep max (whatever weight you can barely squeeze out five reps with) for five sets of five reps. You shouldn’t be able to get all five reps during your later sets, but keep the weight the same (your five rep max.) However I recomend doing some triples and singles every other week on a 5x5 program, like this.

(for a max of 300)
warmup to a max
bar x3
135 x3
185 x3
225 x3
275 x3
300 x1
2-3x5 (with 5 rep max)
supplemental work

Squat and bench once or twice every week. Deadlift every time you feel up to it, (every other week to once a month is what a lot of powerlifter do.) Lift like you mean it, pile on the weight, then take every fourth or fifth week off to recover.

And if you really want to gain strength, quit playing soccer and join the f’in powerlifting team for pete’s sake. That’s a joke of course. But if you are in high school, (I assume you are) then train with the powerlifters. You’ll see some new techniques, training methodologies, and gain deticated training partners who’ll help you achive a greater level of strength. And I’m sure they’ll welcome you into their circle of power with open arms, most powerlifters do.

Lift fuckin’ heavy.

45

Kid, you need to change your online name to IronHead. Everyone keeps trying to give you good information and you keep arguing with them. Guys like Professor X have made their bones in the iron game and know what the fuck they’re talking about. He’s 5’ 11", 250 lbs and a physician. But of course some 19 yr old, 5’ 8", 145 lb, wet behind the ears, smart-ass who’s read a few articles knows more.

You’re like most people in this country. It’s not that you can’t accomplish what you want; you’re just not willing to do what it takes unless it’s on your terms. Well my boy sometimes the world doesn’t work that way and the world of strength training and bodybuilding are no exception. It’s not that you can’t get stronger; you’re just not willing to do what it takes to get stronger.

Now, go read another fucking book and stop wasting everyone’s time.

46

[quote]IRoNStaLLion wrote:
Professor X wrote:
lolfinkle wrote:
I eat 300+ Grams of protein per day and I see results.

Clearly, he knows more than you because…well, he plays soccer.

The crazy thing is, I don’t think ANYONE would have thought the way this guy is even 10 years ago. It is like he is fighting the idea that if he plans to get stronger, he should focus on actually gaining some extra muscle mass.
potf X… plz show me a study that proves that excess protein intake (past 0.8g/lbl) results in better gains in str and size… cuz i have yet to find one.
[/quote]

Because if there isn’t a study, you don’t believe it? Guess what, science as a whole cares very little for strength training, bodybuilding, or anything to do with gaining muscle mass beyond that of a sedentary person.

Beyond that, anyone who can’t make observations on their own and even needs a study to back up everything they believe without the realization that studies can be faulted or misguided is someone who probably isn’t educated enough to even be that worried about studies in the first place. Studies are useful tools. They are not the end all of discussion on topics. This is why studies done 20 years ago are being disproven today. It is why eggs used to be the devil’s food but now they are considered extremely healthy. If your faith is in studies, I suggest you find a new idol to praise…or perhaps stop praying to one altogether.

47

[quote]IRoNStaLLion wrote:
but 2500 cals for a 145 lbl is alot isnt’ it??[/quote]

Strike one.

Strike two.

Strike three!

48

[quote]darkbob wrote:

I eat 10,000 calories a day when I diet. [/quote]

That is some crazy shit man(no harm intended).
What do you eat on a bulk?

49

You come here to ask for advice. Then you reject any advice that does not fit with what you believe. My advice? Before you up your protein intake, stop being a stubborn prick. You’re almost 20. Grow up and open your mind to new ideas. Science is great. Real-world results are better. Keep reading but also realize that the studies you read are not infallible. I’m not saying they don’t have merit, but you have to realize the difference between a controlled study and real life.

Who will be faster? The 150 lb. guy with a dead and squat of 250, or the 215 lb guy with the dead and squat of 500?

50

[quote]popasquat wrote:
Who will be faster? The 150 lb. guy with a dead and squat of 250, or the 215 lb guy with the dead and squat of 500?[/quote]

whoever can run the fastest?

51

LOL, correct! Obviously I mean with every thing else held constant.

52

[quote]CU AeroStallion wrote:
you need a see food diet.

you see food, you fucking eat it.

You wanna get strong, you’re gonna need some muscle size to lift them weights. Last time I saw someone with 13 inch arms benching 300+ was NEVER.

you need to eat and stop being a fancy boy and worrying about 0.8g/kg/blue moon/lb/fortnight/kj/freckle whatever stuff that seems to be plagueing you.

JUST FUCKING EAT MORE

you run 5 days a week and lift 3, great, but EAT SOMETHING. Oh, and you’re not using the progression for shit in that program you’re doing if you’re not getting stronger, maybe you should try something else.

Really though, eat 6 times a day at least 500-600 kcals each time. you might gain 10 pounds of muscle and some strength! who’d’ve thought![/quote]

I don’t know how you can critizize the SF 5x5 by bill star… its the most popular and seemingly successful routine on bb’ing .com and elitefitness.com

53

[quote]nopal_juventus wrote:
Why do you want to gain strength? Do you want to be a better soccer player, or are you just interested in gaining maximal strength.[/quote]
both… my goal to increase str is also so i can become faster and more explosive.

54

ok so my cals should be upped… how does 3500 cals/day sound?

how much protein should i take in? (as i said before over 1g/lbl did nothing for me and during that 6 month period i was taking in 3000+ cals/day and running alot less)

55

[quote]IRoNStaLLion wrote:
CU AeroStallion wrote:
you need a see food diet.

you see food, you fucking eat it.

You wanna get strong, you’re gonna need some muscle size to lift them weights. Last time I saw someone with 13 inch arms benching 300+ was NEVER.

you need to eat and stop being a fancy boy and worrying about 0.8g/kg/blue moon/lb/fortnight/kj/freckle whatever stuff that seems to be plagueing you.

JUST FUCKING EAT MORE

you run 5 days a week and lift 3, great, but EAT SOMETHING. Oh, and you’re not using the progression for shit in that program you’re doing if you’re not getting stronger, maybe you should try something else.

Really though, eat 6 times a day at least 500-600 kcals each time. you might gain 10 pounds of muscle and some strength! who’d’ve thought!

I don’t know how you can critizize the SF 5x5 by bill star… its the most popular and seemingly successful routine on bb’ing .com and elitefitness.com
[/quote]

I whole heartedly agree with your statement, it’s a damn popular program.

I never said it’s no good, but you’re obviously not using the type of progression properly if you’re not seeing results. Pretty simple concept.

56

IRoNStaLLion,

Say you’re going for a 50/50 ball with a player who’s 5’8" 170 and much stronger than you. Who do you think is going to come out with the ball?

As a soccer player, I know where you’re coming from. However, getting bigger isn’t a problem, especially when you’re 5’8" 145. In fact, getting bigger is good. If you get up to, say, 160 and can still run the way you do now, you’ll be a much better player. You’ll be bigger, stronger, and faster.

Before I started lifting for soccer, I was 5’9" 168, now I’m 180 (still have a BF% around 10), stronger, faster, and a better player

As far as eating goes, eat like crazy, that’s what I had to do to put on weight. It’s not like you’re going to eat too much one week and wake up 210lbs and 25% body fat.

On a side note, how high of a level are you playing? You’re 19 so I’m assuming you’re in college.

57

Hi IronStallion,

Take in anywhere from 1.5 to 2 g/lb of bodyweight everyday. And you might want to even go as high as 4,000+ calories. 3,500 might do it, but 4,000 will give you faster results.

As far as studies go, first realize that the vast majority of studies are sponsored by companies who have a vested interest in the results of that study. Where else do you think they get the money to fund the studies? As a result, often times the results of the study end up being in line with what the company was hoping for.

The same holds true for many studies conducted regarding nutrition. As Prof. X stated, the FDA has very little interest in the athletic community. Therefore, why would they fund studies pretaining to individuals who are performing intense strength/muscle building exercise? They wouldn’t. In fact, if you ask me, they don’t want people to succeed in such activities, because active people are generally healthier, need less health care, and therefore won’t end up making the FDA as much money. Therefore, they make out food guide pyramids that advocate ridiculously low protein intakes and try to convince everyone that these are the parameters that they should adhere to. But hey, that’s just my opinion.

Did you know that according to every scientific study ever conducted (at least to the best of my knowledge) anabolic steroids don’t improve strenght/mass gains? Yet, are you really going to sit there and argue that this is true? I sincerely hope not because if you did you would indeed be naive.

Good training,

Sentoguy

58

Stallion, I’ll tell you something I wish someone would have told me 5 years ago when I started bodybuilding. To be successful at gaining mass/strength or anything you have to find what works for you.

If you didn’t see any gains off 2500 cals why didnt you up it to 3500 or 4500?

Have you ever heard of adaptation? Or progression? You need to constantly keep changing things up to stay fresh.

This is what I call physique introspection. Having the ability to look at yourself and analyize a problem is a must. If something isn’t working why the fuck stay with it? If .8 grams didnt work try 2 grams instead.
Basically to sum up what everyone is trying to tell you.

“The difference between a champion and a mere competitor is the champion learned from his mistakes while the competitor keeps making them.”
-Joe Weider

59

[quote]nopal_juventus wrote:
Why do you want to gain strength? Do you want to be a better soccer player, or are you just interested in gaining maximal strength.
both… my goal to increase str is also so i can become faster and more explosive. [/quote]

Sigh… then here you go (again):

I’m a diehard soccer player who also weightlifts and eats like a bodybuilder (though I don’t bodybuild, I see mass and strength gains as bonuses, not goals. Soccer is my only priority). I also happen to be a goalie, and have been juggling lifting and soccer for the last year. Instead of going through everything that I’ve done, I’ve instead created a compilation of the best material you’ll need to both become an excellent athelete and continue to make size and strength gains.

I assume that your team practices 5-6 times a week for at least an hour each, in addition to games. If so, it will be necessary to reduce the volume slightly. To better get an idea of how much to reduce it by, I’d suggest asking Chad Waterbury over at T-Nation, as he’s the genius behind most of these programs. Now, on to the programs:

Training: Yes, soccer is a lower-body dominant sport, but it’s stupid to assume that you don’t train your legs as a result of this. If anything, emphasis must be placed on the lower body to ensure optimal capability.

Also, you’re lucky if you play goalie. Goalie is the only position that doesn’t require extraordinary aerobic capability, as well as endurance strength. Instead, soccer goalies are more like football players, expounding large amounts of energy and power in short, infrequent bursts. As such, your strength training will focuse on anaerobic capability and power/speed-strength generation. This training is much more geared towards mass gains than traditional soccer training.

Finally, it’s a waste to worry about the minute. Almost all of us here are still beginners, so a basic, fullbody workout is best, as the main priority here is to establish a solid physical foundation.

For the above reasons, the best program to start with would be Big Boy Basics: http://www.T-Nation.com/readTopic.do?id=459533
I’d most likely cut the training volume in half for all days to prevent burnout during soccer season.

In addition to this, special attention must be given to footwork. Rope training helped me tremendously with both boosting my speed and agility and giving me more control over my feet. The best beginner program out there has to be Renegade Rope Training: http://www.T-Nation.com/readTopic.do?id=459616
I’d simply do some rope training on off days once or twice a week.

Finally, stretching is imperative to a goalie (trust me, too many times I’ve missed a save because I couldn’t bend that way). Any good program will do, though I reccomend Hardcore Stretching: http://www.T-Nation.com/readTopic.do...ydra?id=640906

Nutrition: Simply put, John Bernardi is the man. Your constant activity will demand constant eating, so Massive Eating is perfect for this: Massive Eating
http://www.t-nation.com/readTopic.do?id=460331
http://www.t-nation.com/readTopic.do?id=460327

Now, I must point out that this will only make you a better athelete, soccer specific skills only improve when playing soccer. For this reason, your number one priority is soccer practice, everything else comes second. However, if you follow the general guidelines and put in the effort, you’ll reap awsome rewards. And yes, I know it’s alot of reading, but it’s worth it. All of the stuff I posted can be applied to regular bodybuilding as well, so you’ll be better for it in the long run.

60

Good luck Stallion.

I went from 205 to 230 in a few months and all my lifts increased crazy fast.

My original goal was to pull 500 by this summer.

Within a 2 months of eating lots of good whole foods and training my ass on box squats for 3 weeks and with about 3 weeks of focus on the Sumo dead I pulled 495 at a bodyweight of 225 or 230 lbs depending on the scale I’m on.

I struggled with 445 for a single about 4 months ago, I did it for an easy triple about 2 weeks ago.

I’m adding in 2 to 3 days of conditioning and focusing on my stretching to increase my fitness level and overall health but with a renewed focus on eating lots of lean meat, raw veggies, raw fruit, and lots of milk or protein shakes I hoping to maintain my strength while reaching my fitness goals.